Many adults struggle with gaining weight during the holidays.
Filled with busy schedules, festive gatherings and holiday treats, it is very easy to gain weight during this time of the year. According to the National Library of Medicine, adults in Western societies gain about a pound between mid-November to mid-January. That same study showed that overweight adults ususally gain more weight during the holiday season.
The U.S. Department of Health and Human Services reports that Black women have the highest rates of obesity or being overweight compared to other groups in the United States. In 2018, non-Hispanic blacks were 1.3 times more likely to be obese compared to non-Hispanic whites.
So how do you keep off the extra pounds during the holiday season?
With some extra effort, you can stick to your health and weight goals at the end of the year. Here are a few strategies to help you avoid gaining weight during the holidays.
Be prepared
The holiday season is filled with parties, festive events with many delicious treats. It’s no wonder we tend to indulge during the “most wonderful time of the year.”
However, if you indulge in every treat you are offered, the calories will add up. So it’s helpful to be prepared in order to choose healthier options. For your next holiday party, bring healthy snacks or a dish to share. Use a smaller plate when you know the menu isn’t calorie friendly. Before the event, ask about the menu ahead of time so know what you can eat.
Stay active
The winter months encourage us to be indoors and live a more sedentary lifestyle. But you can still remain active which will help you burn extra calories.
Create holiday traditions that don’t revolve around food. Go for a walk with your family at a park or nearby trail when the weather is warmer. Visit a bowling alley or ice skating rink. Sign up for a local dance class. These are also great gift options for friends and family to spend more time together.
Practice mindful eating
With busy holiday schedules, it is easy to eat a meal while working, checking social media or watching a movie. But mindful eating will help you curb those extra calories you don’t realize you’re consuming.
Mindful eating is about paying attention to your food and creating awareness of the eating experience. By eating slowly and without distractions, you can pay attention to how food feels in your body and know when it is full. This prevents you from eating additional calories.
Drink more water
There is no conversation about health without the importance of drinking water. Drinking water has numerous health benefits, which includes keeping your skin clear, supporting your digestive system and weight loss.
Festive drinks and alcoholic beverages can greatly increase your caloric intake. Choose a glass of water to help keep calories down.
Reduce your stress
With all of the events and long to-do lists, the holiday season can be a stressful time of the year. And when stressed, it’s easier to pick up fast food for dinner and snack on processed foods.
Try not to let stress weigh you down this holiday season. Keep your self care practices in your schedule, such as journaling, meditation and exercise. These activities will help you to stay focused and alleviate stress.
While it may be challenging, it is possible to stay healthy and avoid gaining weight during the holidays. May this season be a time of health and joy for you and your family.
